26 Feb 13

Warm Up
  • 800m jog
  • Dynamic stretching
  • Couch stretch 2:30 ea side

Barbell Work

  • 20 Minutes of Clean Practice

READ READ READ–Where do you suck at this movement? Is it the first pull? Second? Third? What is your weakest position? Work moderately heavy at the thing you suck at the most.  Come into the gym prepared and knowing what you want to work on!! Try not to stay so light that you miss out on forcing yourself to get better – remember, technique is not challenged until weights get a li’l heavy.

Good choices are pause cleans (you can pause at the end of the first pull, for example, then complete the movement), flat-footed cleans from various start positions, tall cleans, etc.
 
Conditioning
 
“Baby Zeus”
 
“Zeus” is the new Hero WOD for CFHQ for tomorrow. The HQ version is 3 rounds, but we will not be doing that. I don’t want you to overtrain or get injured leading up to the Open, so we are going to do ONE ROUND, and ONE ROUND ONLY, to give you the feel of a traditional CF-style workout. Often, our “competition prep” programming doesn’t have the same flow or feel, and it is good to keep fresh on ALL STYLES of conditioning! Please make sure to hold yourselves to the highest movement standards in preparation for being judged during the Open.
 
  • 30 Wall Ball shots
  • 30 Sumo Deadlift Hi Pull, 75/55
  • 30 Box Jumps, 20″
  • 30 Push Press, 75/55
  • 30 Calorie row
  • 30 Push ups
  • 10 Bodyweight Back Squat
Strength/Core
 
3 Rounds, Not For Time
  • 20 Russian Swings, heaviest possible (focus on using those hamstrings!)
  • 15 Ring Dips
  • 10 UB TTB

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